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Thursday 3/14/2019

13
Mar

Thursday 3/14/2019

WOD

A) Row or Bike 5-10 Minutes at a moderate pace.


B) Choose two body weight/gymnastics movements to work on and complete a 10 Minute EMOM..

Example 1:

Minute 1 – 5 Pull-Ups
Minute 2 – 10 Sit-Ups

Example 2:

Minute 1 – 3 Bar Muscle-Ups
Minute 2 – 8 Alternating Pistols

*Be sure to choose movements and reps that won’t leave you feeling sore or fatigued on Friday.


c) Complete 3 sets of the following, not for time:

Supine Barbell Row x 6 Reps @20X1
Superman Hold x Accumulate 45 Seconds
Hollow Hold x Accumulate 30 Seconds
Bottoms-up Kettle Bell Press x 5 Reps each arm

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